Log kya sochenge?”
Yeh chhoti si line meri zindagi ka sabse bada darr ban chuki thi.
Main hoon Aarav, ek 27 saal ka normal sa insaan, lekin mere andar ek aisi ladai chal rahi thi jo koi nahi dekh pa raha tha. Bahar se sab kuch theek tha – ek acchi naukri, ek decent lifestyle, lekin andar se main har din tootta ja raha tha… kyunki mujhe Social Anxiety Disorder tha – jiska mujhe khud bhi lambe samay tak pata nahi chala.
Jab Darr Zindagi Ban Gaya
Sab kuch school ke time se shuru hua tha. Jab bhi mujhe class ke samne bolna hota, meri awaz kaanp jaati, haath paseene se bheeg jaate, aur dil aise dhadakne lagta jaise abhi bahar aa jayega. Log haste, kuch kuch bolte – aur main aur zyada chup hota gaya.
College tak aate-aate maine avoid karna seekh liya – presentation ke time bimar pad jana, group project kisi aur ko lead karne dena, aur parties se seedha ‘Sorry, busy hoon’ keh kar nikal lena.
Mujhe lagta tha yeh shyness hai. Lekin andar kuch aur tha – ek constant anxiety, ek darr, ek ghabrahat – jaise log mujhe judge kar rahe hain, meri har baat ka mazak bana rahe hain.
Lekin ye normal nahi tha. Mujhe Social Anxiety Disorder tha.
Social Anxiety Disorder Kya Hota Hai?
Yeh sirf ‘shy’ hone se kahin zyada hota hai. Yeh ek mental health condition hai jisme insaan ko logon ke beech hone, unse baat karne, ya unke samne kuch karne mein extreme darr lagta hai. Yeh darr sirf thoda discomfort nahi hota – yeh itna intense hota hai ki zindagi ke important moments bhi miss hone lagte hain.https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561
Signs of Social Anxiety Disorder – Kya Aapko Bhi Hai?
Mujhe bhi initially lagta tha ki main bas introvert hoon. Lekin jab maine deep dive kiya, toh kuch clear signs samne aaye:https://www.healthline.com/health/anxiety/social-phobia
1. Public Speaking ka Extreme Dar
Jab bhi mujhe meeting mein bolna hota, meri tabiyat kharaab ho jaati. Presentation se ek din pehle se neend ud jaati thi.
2. Logon se Nazar Milane Mein Dikkat
Interview ho, ya kisi friend ka birthday – aankhon mein aankhon daal kar baat karna impossible lagta tha.
3. Har Conversation Ke Baad Overthinking
“Mainne kuch galat toh nahi bol diya?”
“Woh log mujhe weird toh nahi samajh rahe?”
Yeh questions mere mind mein baar-baar ghoomte rehte.
4. Crowds aur Social Gatherings Se Bachna
Shaadi, party, ya office dinner – main har baar kuch na kuch bahana bana ke nikal jaata tha.
5. Body Symptoms – Pasina, Kaampna, Dil ka Tez Dhadakna
Jab bhi kisi naye insaan se milna padta, body response hi out of control ho jaata.
Agar aap bhi inme se 3-4 cheezein feel karte ho, toh it’s worth paying attention. Yeh bas “nervousness” nahi hoti – yeh Social Anxiety Disorder ho sakta hai.https://khuljamind.com/anxiety-ke-11-common-physical-symptoms/
Jab Maine Help Lena Seekha
Maine bahut der tak isse ignore kiya. Lekin ek din jab main ek important client presentation miss kar gaya sirf isliye kyunki mujhe darr lag raha tha – tab mujhe realize hua, “Mujhe help chahiye.”
Sabse pehle maine ek therapist se baat ki. Pehli session mein hi main ro pada. Therapist ne kaha, “Aarav, tum akelay nahi ho. Har 10 mein se 1 insaan isse suffer karta hai. Bas kisi ko pata nahi chalta.”
Solutions – Social Anxiety Ka Ilaj Possible Hai!
Yeh condition permanent nahi hoti. Theek hone mein waqt lagta hai, lekin kuch solutions ne meri zindagi badal di:
✅ 1. Therapy – Especially CBT (Cognitive Behavioral Therapy)
CBT ne mujhe apne negative thoughts ko identify karna aur unhe replace karna sikhaya. Therapist ke saath maine step by step social situations ka fear face karna seekha.
✅ 2. Breathing Techniques & Meditation
Jab bhi anxiety peak par hoti, maine 4-7-8 breathing use ki:
- 4 seconds inhale
- 7 seconds hold
- 8 seconds exhale
Isse heart rate slow hota, aur mind calm hota.
✅ 3. Gradual Exposure
Therapist ne bola, “Ek din mein sab conquer mat karo.”
Mainne chhoti chhoti cheezein start ki:
- Coffee shop mein khud order dena
- Friend se short call karna
- Group discussion mein ek point rakhna
Yeh baby steps mere confidence ke foundation ban gaye.
✅ 4. Journaling
Har raat maine likhna shuru kiya:
- Aaj kya challenge face kiya
- Kaisa feel kiya
- Kya seekha
Yeh process healing jaisa tha – likhne se clarity aayi, aur apne progress ko track karna easy hua.
✅ 5. Support System
Mainne apne 2 close doston ko sab kuch bataya. Pehli baar kisi ne mujhe judge nahi kiya, balki samjha. Kabhi kabhi bas ek insaan ka support hi enough hota hai healing ke liye.https://khuljamind.com/anxiety-ke-11-common-physical-symptoms/
Zindagi Aaj Kaisi Hai
Aaj bhi kabhi-kabhi anxiety hoti hai – lekin ab main uske saamne khada hota hoon, bhaagta nahi. Main meetings attend karta hoon, naye logon se milta hoon, aur kabhi kabhi stage pe bolta bhi hoon.
Yeh koi miracle nahi tha. Yeh tha self-awareness, therapy, practice, aur patience ka result.
Aap Ke Liye Ek Message
Agar aapko bhi lagta hai ki aap “over shy” ho, logon ke beech uncomfortable feel karte ho, ya social situations se bachne ki koshish karte ho – toh shayad aap bhi Social Anxiety se deal kar rahe ho.
Yeh samajhna zaroori hai:
“Aap kamzor nahi ho. Aap beemar bhi nahi ho. Aap bas ek invisible battle lad rahe ho. Aur har battle ke liye ek strategy hoti hai.”
Quick Recap – Social Anxiety Disorder ke Signs
- Har waqt log kya soch rahe hain uska darr
- Public speaking ka extreme fear
- Social situations avoid karna
- Pasina, kaampna, ghabrahat
- Conversation ke baad overthinking
🛠 Solutions That Work
- Therapy (especially CBT)
- Breathing techniques & meditation
- Step-by-step exposure
- Journaling
- Close support system
Final Words
Zindagi stage hai – aur aap performer.
Social Anxiety ek curtain hai, jo aapki roshni ko chhupata hai. Us curtain ko dheere dheere hataiye. Help lijiye, practice kijiye, aur apne emotions ko samajhiye.
Aap akelay nahi ho. Main bhi wahi tha. Aur agar main nikal sakta hoon, toh aap bhi nikal sakte ho.
Agar aapko yeh blog relatable laga, toh ‘Khuljamind’ ke aur articles padhte rahiye. Apne emotions ko dabaiye mat – unhe express kijiye, understand kijiye, aur heal kariye.https://www.verywellmind.com/social-anxiety-disorder-4157220